How many calories do you need?
Your daily calorie needs depend on your size, age, sex and how active you are. This calculator estimates your maintenance calories (TDEE) and then adjusts them for your goal — losing or gaining 0.25 to 1 kg a week — using the rule of thumb that 1 kg of body weight is about 7,700 kcal.
It also suggests a starting macro split: 1.6 g of protein per kg of body weight, about 28% of calories from fat, and the rest from carbohydrates. Targets never drop below safe minimums without a warning.
How to find your calorie target
- 1
Enter your details
Sex, age, height and weight.
- 2
Choose your activity level
Be honest — most people overestimate.
- 3
Pick a goal
Lose, maintain or gain, and how fast.
- 4
Follow the target
Track for 2–3 weeks, then adjust.
Key features
Goal-based targets
From gentle to aggressive loss or gain.
Macro guide
Protein, fat and carbs in grams.
Safety floor
Warns before recommending very low intakes.
Metric or imperial
cm/kg or ft/in and lb.
Common uses
- Weight loss: A sustainable daily calorie budget.
- Muscle gain: A modest surplus for lean gains.
- Meal planning: Macro targets for your diet.
Tips and good to know
- Losing about 0.5 kg a week is sustainable for most people and helps preserve muscle.
- Weigh yourself weekly under the same conditions; daily weight swings are mostly water.
- Check your BMI range with the BMI Calculator.